Menopause Diet: Nutty Kale Salad with Apple and Onion

We have discussed many different foods to eat during menopause to help manage menopause symptoms.  Following is a delicious recipe from our expert contributor, The Veggie Queen – Jill Nussinow, containing a few of those essential ingredients.

Add this favorite dish to your list of recipes to try in the new year!

Nutty Kale Salad with Apples and Onions

Many people do not think of eating kale raw but when you rub it with the tahini (sesame seed paste) and a bit of miso or soy sauce, the kale softens and has a firm but silky texture that combined with the apples and onions is quite pleasing.

Greens, walnuts, and hemp seeds are all great sources of Omega 3 fatty acids. Tahini is a good fat and miso has soy phytoestrogens and beneficial bacteria.

This salad is highly adaptable and you can include other vegetables if they are available. Add them after the kale gets its massage. Serves 4.


2 bunches kale, collards or other greens, washed and spun dry
2-3 teaspoons raw tahini
1 tablespoon lemon juice
1-2 teaspoons miso (my favorite is South River Miso – brown rice or mellow white works well), tamari, soy sauce or Bragg liquid aminos
½ to 1 teaspoon lemon zest from an organic lemon
2 teaspoons lemon juice
1 teaspoon agave, or more to taste (optional)
1 apple, sliced thin, julienned or grated
¼ cup thinly sliced onion
¼ cup walnuts, toasted
3 Tablespoons shelled hempseeds


Remove leaves from large ribs and slice thinly. Put into a large bowl. Add the tahini, lemon juice and miso. Put your hands into the bowl and massage the greens until they are wilted, about 3 to 5 minutes. Add the agave syrup, apple and onions. Stir well to combine. Garnish with the nuts and hempsees. This tastes best when eaten immediately.

Note: you can also add dried fruit to this salad, or go more savory by adding crushed garlic and omitting the apple.

Jill Nussinow, The Veggie Queen,

Leave a Comment